workout without weights
There are times when I just hate the gym. I mean I spend so much time in it training hard that I really want a workout without weights. I’ve been dieting hard to burn fat and get six packs abs and running on the treadmill or doing intervals on the bike wasn’t doing it. I was just bored so I’d work hard for 15 minutes then leave. Nothing really got accomplished in that time. So I’ve been heading to a local track here in Stamford and busting my butt outdoors.
Not only do I get the vitamin D from the sun and nice tan but I’ve actually seen noticeable fat loss improvements in just a few times. I was actually talking to a friend the other day about this and he said that he never really lose fat until he does “road work” as he calls it. Now this isn’t some long jog finished by running the steps found in Rocky. This is actually a intense bodyweight workout without weights that does nothing short of jump start my metabolism to burn more calories. Here’s what I’ve been doing
Warm-up with about 5 minutes of jumping rope alternating between fast and slow speeds.
Sprinting up about 15-20 stadium stairs followed by a walk back down then immediately sprinting up again.
Double leg hop up stadium bleachers for 6-8 sets.
5 or 6 100 meter sprints.
Now you may think that is too easy and to be honest the only thing that really gets me in that workout is the 100 meter sprints. Not only have I not sprinted for awhile but those things are just intense. It takes me about 30-45 seconds to recover and catch my breath The best part however is that I’m burning more sugar than fat which is an essential component of a workout without weights and I’m elevating my metabolism.
Here’s what I plan on doing next time I head out.
60 seconds of jumping rope immediately followed by 10 stair sprints immediately followed by 5 double leg hops up the stadium bleachers.
Again that may seem too easy but you have to continually trick your body when you’re performing a workout without weights. I mean you don’t have access to heavier dumbbells or anything to continually progress your body. Sure, I could run for longer distances but that would be doing more work not harder work. When you are doing a bodyweight workout it is all about the intensity not the duration of work.
There are literally 100’s of things that I could do in a workout without weights.
P.S- You can get six pack abs with the Physique Formula bodyweight workouts just like Chris
Jimmy Smith put 110% of his effort to all the work he creates, and this is no exception. The body weight workout is a fantastic workout. There are those winter days when the weather is so severe that you cannot make it to the gym, no problem this body weight plan is the answer. This workout is also just a great compliant to any workout plan as well. I have used this plan to compliment my running program and it has bought my running to a whole new level. On a recent 5k race I earned a personal record by thirty seconds! Also, my body fat has reached the ultimate standard 4-5%. Before I began utilizing this program I was around 7-8%. In all honesty, there is not one bad element to his body weight circuit.
Chris Barrett
Fairfield CT
There are times when I just hate the gym. I mean I spend so much time in it training hard that I really want a workout without weights. I’ve been dieting hard to burn fat and get six packs abs and running on the treadmill or doing intervals on the bike wasn’t doing it. I was just bored so I’d work hard for 15 minutes then leave. Nothing really got accomplished in that time. So I’ve been heading to a local track here in Stamford and busting my butt outdoors.
Not only do I get the vitamin D from the sun and nice tan but I’ve actually seen noticeable fat loss improvements in just a few times. I was actually talking to a friend the other day about this and he said that he never really lose fat until he does “road work” as he calls it. Now this isn’t some long jog finished by running the steps found in Rocky. This is actually a intense bodyweight workout without weights that does nothing short of jump start my metabolism to burn more calories. Here’s what I’ve been doing
Warm-up with about 5 minutes of jumping rope alternating between fast and slow speeds.
Sprinting up about 15-20 stadium stairs followed by a walk back down then immediately sprinting up again.
Double leg hop up stadium bleachers for 6-8 sets.
5 or 6 100 meter sprints.
Now you may think that is too easy and to be honest the only thing that really gets me in that workout is the 100 meter sprints. Not only have I not sprinted for awhile but those things are just intense. It takes me about 30-45 seconds to recover and catch my breath The best part however is that I’m burning more sugar than fat which is an essential component of a workout without weights and I’m elevating my metabolism.
Here’s what I plan on doing next time I head out.
60 seconds of jumping rope immediately followed by 10 stair sprints immediately followed by 5 double leg hops up the stadium bleachers.
Again that may seem too easy but you have to continually trick your body when you’re performing a workout without weights. I mean you don’t have access to heavier dumbbells or anything to continually progress your body. Sure, I could run for longer distances but that would be doing more work not harder work. When you are doing a bodyweight workout it is all about the intensity not the duration of work.
There are literally 100’s of things that I could do in a workout without weights.
P.S- You can get six pack abs with the Physique Formula bodyweight workouts just like Chris
Jimmy Smith put 110% of his effort to all the work he creates, and this is no exception. The body weight workout is a fantastic workout. There are those winter days when the weather is so severe that you cannot make it to the gym, no problem this body weight plan is the answer. This workout is also just a great compliant to any workout plan as well. I have used this plan to compliment my running program and it has bought my running to a whole new level. On a recent 5k race I earned a personal record by thirty seconds! Also, my body fat has reached the ultimate standard 4-5%. Before I began utilizing this program I was around 7-8%. In all honesty, there is not one bad element to his body weight circuit.
Chris Barrett
Fairfield CT